12 Days of Christmas WOD & Cookie Swap!
Saturday, December 8th @ 2 pm
***Holiday Attire HIGHLY encouraged***
–Bake your favorite Christmas cookie (Paleo or not)
–Please bring a few copies of your recipie
***Family members and guests are welcome***
CrossFit Tucker – CrossFit
(0:00 – 3:00)
– Strength: Build to a 1RM Jerk from a rack. You can use whatever style you’re most comfortable with ie. a split jerk or a push jerk. Take 8-10 sets to build to a new max, but have a plan in mind. Don’t be afraid to the drop weight from overhead once you’ve worked up to heavier weights.
– Metcon: Today’s workout is about finding YOUR pace and staying consistent with your pull-ups. Your grip will take a beating if you’re not smart even with the 90s rest after each round.
(3:00 – 15:00)
Dynamic Warm-up consisting of skips, jumps, bounds, carioca, jumping jack shuffle x 7:00
10 Thoracic Rotation each side
15 Banded Ab Pulldowns
20 Banded Pull-aparts, underhand grip
Split Jerk (1-1-1-1-1-1-1-1)
1RM. Rest 2:00
Beginner: Push Press: 5 x 5, adding weight if form permits.
Push Jerk ((1-1-1-1-1-1-1-1))
Warm-up Pullups/Hang Power Cleans
4 Rounds of:
9 Hang Power Cleans (135, 95)
Rx+:(C2B Pull-ups) (155, 105)
L3: (10 Pull-ups per round) (115, 75)
L2: (10 Band Assisted Pull-ups per round) (95, 65)
L1: (12 Ring Rows per round) (75, 55 Muscle Cleans)
– 400m Run, 21/18 Calorie Bike
(55:00 – 60:00)
DB Lateral Raises: 3 x 12-15. Rest 60s.
*1st variation/arms straight